{"id":4999,"date":"2024-06-23T20:43:18","date_gmt":"2024-06-23T20:43:18","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1771"},"modified":"2024-06-23T20:43:18","modified_gmt":"2024-06-23T20:43:18","slug":"hyrox-summer-series-june-26-29","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/hyrox-summer-series-june-26-29\/","title":{"rendered":"Hyrox Summer Series (June 26, 29)"},"content":{"rendered":"\n<p>HYROX WEDNESDAY (45 minutes)<\/p>\n\n\n\n<p>A. E5MOM x 3<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>25m Sled Pull @ 3\/4 plates<\/li>\n\n\n\n<li>400m\/500m Ski<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p>B. E5MOM x 3<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>25m Burpee Broad Jump<\/li>\n\n\n\n<li>400m\/500m Row<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p>C. E5MOM x 3<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>25&nbsp;<a href=\"https:\/\/youtu.be\/f8PjPWnX8-k?si=GkZGQFvs6I8oNmY1\" target=\"_blank\" rel=\"noreferrer noopener\">Sandbag Zercher Reverse Lunge<\/a>&nbsp;@ 20kg\/30kg<\/li>\n\n\n\n<li>500m Shuttle Run (25 lengths x 20 meters)<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p> Run 2 heats at each station. Second heat should start about 2:30 after first heat.&nbsp;<\/p>\n\n\n\n<p>HYROX SATURDAY SUMMER SERIES<\/p>\n\n\n\n<p>For time:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>25m Sled Push @ 5\/7 plates<\/li>\n\n\n\n<li>500m Ski<\/li>\n\n\n\n<li>40 Wall Balls<\/li>\n\n\n\n<li>2000m Run<\/li>\n\n\n\n<li>40m Burpee Broqd Jump<\/li>\n\n\n\n<li>1000m Run<\/li>\n\n\n\n<li>100m Sandbag Walking Lunge @ 20kg\/30kg<\/li>\n\n\n\n<li>1000m Run<\/li>\n\n\n\n<li>40m Burpee Broad Jump<\/li>\n\n\n\n<li>2000m Run<\/li>\n\n\n\n<li>40 Wall Balls<\/li>\n\n\n\n<li>500m Ski<\/li>\n\n\n\n<li>25m Sled Push @ 5\/7 plates<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>HYROX WEDNESDAY (45 minutes) A. E5MOM x 3 B. E5MOM x 3 C. E5MOM x 3 Run 2 heats at each station. Second heat should start about 2:&#8230;<\/p>\n","protected":false},"author":9,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[7],"tags":[10,12],"class_list":["post-4999","post","type-post","status-publish","format-standard","hentry","category-wod","tag-hyrox","tag-hyrox-programming"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4999","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/comments?post=4999"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4999\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=4999"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=4999"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=4999"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}